{"id":36966,"date":"2023-01-12T09:38:25","date_gmt":"2023-01-12T09:38:25","guid":{"rendered":"https:\/\/goliaz.com\/?p=36966"},"modified":"2024-11-19T18:31:37","modified_gmt":"2024-11-19T18:31:37","slug":"build-muscle-improve-health-hypertrophy-training","status":"publish","type":"post","link":"https:\/\/goliaz.com\/fr\/build-muscle-improve-health-hypertrophy-training\/","title":{"rendered":"Construire du muscle, am\u00e9liorer la sant\u00e9 : l'entra\u00eenement en hypertrophie"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"36966\" class=\"elementor elementor-36966\">\n\t\t\t\t<div class=\"elementor-element elementor-element-48c3564 e-flex e-con-boxed e-con e-parent\" data-id=\"48c3564\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-027dbfe e-con-full e-flex e-con e-child\" data-id=\"027dbfe\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-78e6b2a elementor-widget elementor-widget-heading\" data-id=\"78e6b2a\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h1 class=\"elementor-heading-title elementor-size-default\">Build Muscle, Improve Health: Hypertrophy Training<\/h1>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-0642a4c e-con-full e-flex e-con e-child\" data-id=\"0642a4c\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-dbdbcc8 elementor-widget elementor-widget-image\" data-id=\"dbdbcc8\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img fetchpriority=\"high\" decoding=\"async\" width=\"800\" height=\"600\" src=\"https:\/\/goliaz.com\/wp-content\/uploads\/2023\/01\/Hypertrophy.jpg\" class=\"attachment-full size-full wp-image-36968\" alt=\"Man doing Bench Press to spark hypertrophy\" srcset=\"https:\/\/goliaz.com\/wp-content\/uploads\/2023\/01\/Hypertrophy.jpg 800w, https:\/\/goliaz.com\/wp-content\/uploads\/2023\/01\/Hypertrophy-300x225.jpg 300w, https:\/\/goliaz.com\/wp-content\/uploads\/2023\/01\/Hypertrophy-768x576.jpg 768w, https:\/\/goliaz.com\/wp-content\/uploads\/2023\/01\/Hypertrophy-16x12.jpg 16w, https:\/\/goliaz.com\/wp-content\/uploads\/2023\/01\/Hypertrophy-600x450.jpg 600w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-04ef95d e-flex e-con-boxed e-con e-parent\" data-id=\"04ef95d\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-c3c6237 e-con-full e-flex e-con e-child\" data-id=\"c3c6237\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-9d19fd6 elementor-widget elementor-widget-spacer\" data-id=\"9d19fd6\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-2c8231d elementor-widget elementor-widget-text-editor\" data-id=\"2c8231d\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><strong>Hypertrophy is the process of muscle growth that occurs when you lift weights or perform other types of resistance training. When you put your muscles through this type of stress, you create tiny tears in the muscle fibres. This causes inflammation and the release of various signalling molecules, which trigger the body to begin the repair process. As the muscles repair themselves, they become larger and stronger, resulting in hypertrophy.<\/strong><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-871ec4c elementor-widget elementor-widget-heading\" data-id=\"871ec4c\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">The two types of muscle growth<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-169f71c elementor-widget elementor-widget-text-editor\" data-id=\"169f71c\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;Sarcoplasmic hypertrophy refers to an increase in the size of the sarcoplasm, which is the fluid inside muscle cells. This type of hypertrophy is typically associated with higher rep, lower weight training and results in a more \\&quot;toned\\&quot; appearance.&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:14783,&quot;3&quot;:{&quot;1&quot;:0},&quot;4&quot;:{&quot;1&quot;:2,&quot;2&quot;:11982760},&quot;5&quot;:{&quot;1&quot;:[{&quot;1&quot;:2,&quot;2&quot;:0,&quot;5&quot;:{&quot;1&quot;:2,&quot;2&quot;:0}},{&quot;1&quot;:0,&quot;2&quot;:0,&quot;3&quot;:3},{&quot;1&quot;:1,&quot;2&quot;:0,&quot;4&quot;:1}]},&quot;6&quot;:{&quot;1&quot;:[{&quot;1&quot;:2,&quot;2&quot;:0,&quot;5&quot;:{&quot;1&quot;:2,&quot;2&quot;:0}},{&quot;1&quot;:0,&quot;2&quot;:0,&quot;3&quot;:3},{&quot;1&quot;:1,&quot;2&quot;:0,&quot;4&quot;:1}]},&quot;7&quot;:{&quot;1&quot;:[{&quot;1&quot;:2,&quot;2&quot;:0,&quot;5&quot;:{&quot;1&quot;:2,&quot;2&quot;:0}},{&quot;1&quot;:0,&quot;2&quot;:0,&quot;3&quot;:3},{&quot;1&quot;:1,&quot;2&quot;:0,&quot;4&quot;:1}]},&quot;8&quot;:{&quot;1&quot;:[{&quot;1&quot;:2,&quot;2&quot;:0,&quot;5&quot;:{&quot;1&quot;:2,&quot;2&quot;:0}},{&quot;1&quot;:0,&quot;2&quot;:0,&quot;3&quot;:3},{&quot;1&quot;:1,&quot;2&quot;:0,&quot;4&quot;:1}]},&quot;10&quot;:0,&quot;11&quot;:4,&quot;14&quot;:{&quot;1&quot;:2,&quot;2&quot;:0},&quot;15&quot;:&quot;Calibri&quot;,&quot;16&quot;:9}\">Sarcoplasmic hypertrophy refers to an increase in the size of the sarcoplasm, which is the fluid inside muscle cells. This type of hypertrophy is typically associated with higher rep, lower weight training and results in a more &#8220;toned&#8221; appearance.<\/span><\/p><p>Myofibrillar hypertrophy, on the other hand, refers to an increase in the size of the myofibrils, which are the structural units of muscle fibres. This type of hypertrophy is typically associated with lower rep, higher weight training and results in a more &#8220;bulky&#8221; appearance.<\/p><p>Both types of hypertrophy can be achieved through resistance training and proper nutrition, but the specific combination of load, rep range, and volume will affect the type of hypertrophy you experience. By using a variety of training approaches and adjusting your training variables over time, you can continue to challenge your muscles and see progress.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-dd8a412 elementor-widget elementor-widget-heading\" data-id=\"dd8a412\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Benefits of hypertrophy training<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-5b81d23 e-flex e-con-boxed e-con e-child\" data-id=\"5b81d23\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-7e1d6f7 elementor-widget elementor-widget-image\" data-id=\"7e1d6f7\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" width=\"300\" height=\"300\" src=\"https:\/\/goliaz.com\/wp-content\/uploads\/2022\/10\/HYBRID-BURN-300x300.jpg\" class=\"attachment-medium size-medium wp-image-35830\" alt=\"Hybrid Burn - Cardio and weights training plan\" srcset=\"https:\/\/goliaz.com\/wp-content\/uploads\/2022\/10\/HYBRID-BURN-300x300.jpg 300w, https:\/\/goliaz.com\/wp-content\/uploads\/2022\/10\/HYBRID-BURN-1024x1024.jpg 1024w, https:\/\/goliaz.com\/wp-content\/uploads\/2022\/10\/HYBRID-BURN-150x150.jpg 150w, https:\/\/goliaz.com\/wp-content\/uploads\/2022\/10\/HYBRID-BURN-768x768.jpg 768w, https:\/\/goliaz.com\/wp-content\/uploads\/2022\/10\/HYBRID-BURN-12x12.jpg 12w, https:\/\/goliaz.com\/wp-content\/uploads\/2022\/10\/HYBRID-BURN-600x600.jpg 600w, https:\/\/goliaz.com\/wp-content\/uploads\/2022\/10\/HYBRID-BURN-100x100.jpg 100w, https:\/\/goliaz.com\/wp-content\/uploads\/2022\/10\/HYBRID-BURN.jpg 1080w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-07d9d36 elementor-widget__width-initial elementor-widget-mobile__width-inherit elementor-widget elementor-widget-text-editor\" data-id=\"07d9d36\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;It's also worth noting that while hypertrophy is often a goal for those looking to improve their physical appearance or increase strength, it can also have a number of other health benefits. Research has shown that muscle mass is an important predictor of health and longevity, and that increasing muscle mass can help to improve insulin sensitivity, blood pressure, and bone density (Wolfe, 2017). It can also help to reduce the risk of falls and injuries in older adults (Caspersen, Powell, &amp; Christenson, 1985).&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:14783,&quot;3&quot;:{&quot;1&quot;:0},&quot;4&quot;:{&quot;1&quot;:2,&quot;2&quot;:11982760},&quot;5&quot;:{&quot;1&quot;:[{&quot;1&quot;:2,&quot;2&quot;:0,&quot;5&quot;:{&quot;1&quot;:2,&quot;2&quot;:0}},{&quot;1&quot;:0,&quot;2&quot;:0,&quot;3&quot;:3},{&quot;1&quot;:1,&quot;2&quot;:0,&quot;4&quot;:1}]},&quot;6&quot;:{&quot;1&quot;:[{&quot;1&quot;:2,&quot;2&quot;:0,&quot;5&quot;:{&quot;1&quot;:2,&quot;2&quot;:0}},{&quot;1&quot;:0,&quot;2&quot;:0,&quot;3&quot;:3},{&quot;1&quot;:1,&quot;2&quot;:0,&quot;4&quot;:1}]},&quot;7&quot;:{&quot;1&quot;:[{&quot;1&quot;:2,&quot;2&quot;:0,&quot;5&quot;:{&quot;1&quot;:2,&quot;2&quot;:0}},{&quot;1&quot;:0,&quot;2&quot;:0,&quot;3&quot;:3},{&quot;1&quot;:1,&quot;2&quot;:0,&quot;4&quot;:1}]},&quot;8&quot;:{&quot;1&quot;:[{&quot;1&quot;:2,&quot;2&quot;:0,&quot;5&quot;:{&quot;1&quot;:2,&quot;2&quot;:0}},{&quot;1&quot;:0,&quot;2&quot;:0,&quot;3&quot;:3},{&quot;1&quot;:1,&quot;2&quot;:0,&quot;4&quot;:1}]},&quot;10&quot;:0,&quot;11&quot;:4,&quot;14&quot;:{&quot;1&quot;:2,&quot;2&quot;:0},&quot;15&quot;:&quot;Calibri&quot;,&quot;16&quot;:9}\">It&#8217;s also worth noting that while hypertrophy is often a goal for those looking to improve their physical appearance or increase strength, it can also have a number of other health benefits. Research has shown that muscle mass is an important predictor of health and longevity, and that increasing muscle mass can help to improve insulin sensitivity, blood pressure, and bone density (Wolfe, 2017). It can also help to reduce the risk of falls and injuries in older adults (<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/34300350\/\">JG Claudino et al, 2021<\/a>).<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-053c15a elementor-widget elementor-widget-text-editor\" data-id=\"053c15a\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;In addition to the physical benefits, strength training can also have a number of mental health benefits. It has been shown to reduce stress, improve mood, and increase self-esteem (Schmidt &amp; Wrisberg, 2008). It can also help to improve sleep quality and cognitive function (Driver &amp; Taylor, 2000).&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:14783,&quot;3&quot;:{&quot;1&quot;:0},&quot;4&quot;:{&quot;1&quot;:2,&quot;2&quot;:11982760},&quot;5&quot;:{&quot;1&quot;:[{&quot;1&quot;:2,&quot;2&quot;:0,&quot;5&quot;:{&quot;1&quot;:2,&quot;2&quot;:0}},{&quot;1&quot;:0,&quot;2&quot;:0,&quot;3&quot;:3},{&quot;1&quot;:1,&quot;2&quot;:0,&quot;4&quot;:1}]},&quot;6&quot;:{&quot;1&quot;:[{&quot;1&quot;:2,&quot;2&quot;:0,&quot;5&quot;:{&quot;1&quot;:2,&quot;2&quot;:0}},{&quot;1&quot;:0,&quot;2&quot;:0,&quot;3&quot;:3},{&quot;1&quot;:1,&quot;2&quot;:0,&quot;4&quot;:1}]},&quot;7&quot;:{&quot;1&quot;:[{&quot;1&quot;:2,&quot;2&quot;:0,&quot;5&quot;:{&quot;1&quot;:2,&quot;2&quot;:0}},{&quot;1&quot;:0,&quot;2&quot;:0,&quot;3&quot;:3},{&quot;1&quot;:1,&quot;2&quot;:0,&quot;4&quot;:1}]},&quot;8&quot;:{&quot;1&quot;:[{&quot;1&quot;:2,&quot;2&quot;:0,&quot;5&quot;:{&quot;1&quot;:2,&quot;2&quot;:0}},{&quot;1&quot;:0,&quot;2&quot;:0,&quot;3&quot;:3},{&quot;1&quot;:1,&quot;2&quot;:0,&quot;4&quot;:1}]},&quot;10&quot;:0,&quot;11&quot;:4,&quot;14&quot;:{&quot;1&quot;:2,&quot;2&quot;:0},&quot;15&quot;:&quot;Calibri&quot;,&quot;16&quot;:9}\">In addition to the physical benefits, strength training can also have a number of mental health benefits. It has been shown to reduce stress, improve mood, and increase self-esteem (<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/19453207\/\">C.E. Rethorst et al., 2009<\/a>). It can also help to improve sleep quality and cognitive function (<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/12531177\/\">Driver &amp; Taylor, 2000<\/a>).<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-3b0e80e elementor-widget elementor-widget-heading\" data-id=\"3b0e80e\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">How does training for hypertrophy look like?<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-a828517 elementor-widget elementor-widget-text-editor\" data-id=\"a828517\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;Here are a few key factors to consider:&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:14783,&quot;3&quot;:{&quot;1&quot;:0},&quot;4&quot;:{&quot;1&quot;:2,&quot;2&quot;:11982760},&quot;5&quot;:{&quot;1&quot;:[{&quot;1&quot;:2,&quot;2&quot;:0,&quot;5&quot;:{&quot;1&quot;:2,&quot;2&quot;:0}},{&quot;1&quot;:0,&quot;2&quot;:0,&quot;3&quot;:3},{&quot;1&quot;:1,&quot;2&quot;:0,&quot;4&quot;:1}]},&quot;6&quot;:{&quot;1&quot;:[{&quot;1&quot;:2,&quot;2&quot;:0,&quot;5&quot;:{&quot;1&quot;:2,&quot;2&quot;:0}},{&quot;1&quot;:0,&quot;2&quot;:0,&quot;3&quot;:3},{&quot;1&quot;:1,&quot;2&quot;:0,&quot;4&quot;:1}]},&quot;7&quot;:{&quot;1&quot;:[{&quot;1&quot;:2,&quot;2&quot;:0,&quot;5&quot;:{&quot;1&quot;:2,&quot;2&quot;:0}},{&quot;1&quot;:0,&quot;2&quot;:0,&quot;3&quot;:3},{&quot;1&quot;:1,&quot;2&quot;:0,&quot;4&quot;:1}]},&quot;8&quot;:{&quot;1&quot;:[{&quot;1&quot;:2,&quot;2&quot;:0,&quot;5&quot;:{&quot;1&quot;:2,&quot;2&quot;:0}},{&quot;1&quot;:0,&quot;2&quot;:0,&quot;3&quot;:3},{&quot;1&quot;:1,&quot;2&quot;:0,&quot;4&quot;:1}]},&quot;10&quot;:0,&quot;11&quot;:4,&quot;14&quot;:{&quot;1&quot;:2,&quot;2&quot;:0},&quot;15&quot;:&quot;Calibri&quot;,&quot;16&quot;:9}\">Here are a few key factors to consider (<a href=\"https:\/\/d1wqtxts1xzle7.cloudfront.net\/35248131\/mechanisms_of_muscle_hypertrophy-libre.pdf?1414057292=&amp;response-content-disposition=inline%3B+filename%3DTHE_MECHANISMS_OF_MUSCLE_HYPERTROPHY_AND.pdf&amp;Expires=1673512865&amp;Signature=Mu6B7AOPRmLtxwd4rC-eI8F0kK248IGklBtVEmW-RMrK32WraAfbWifsB0RECMXClQj8OoksL9TWZRxTyxFpizrR74pP9VtGVw6s385a8JqIMCIzyAF9TfKnVtvGjIHPrS-pmAfndblsEdCZ8pi~n8P738SIf-5KUChLEYBKf9D4L10mbTqNfQRVyhpDBKH-zCoXhuYOtT2zaXjiqAQnLvx2LW6Tyv65xszWC~QUAUrSsFmsiHImo34r6Xcikct7d-QHY~9otUTsvTc9BsaTlFjZLXpXnfiaUTbYtj6tuxdoMIcnJXSQcxqAeoKWQd34OAyi4i5Xht8PViJ--V4iow__&amp;Key-Pair-Id=APKAJLOHF5GGSLRBV4ZA\">Schoenfeld, 2010<\/a>):<\/span><\/p><ul><li><span data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;Load: To stimulate hypertrophy, you need to use a load that is heavy enough to create the necessary muscle damage. This typically means using a load that is between 70-85% of your one rep max (1RM) for most exercises (Schoenfeld, 2010).&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:14783,&quot;3&quot;:{&quot;1&quot;:0},&quot;4&quot;:{&quot;1&quot;:2,&quot;2&quot;:11982760},&quot;5&quot;:{&quot;1&quot;:[{&quot;1&quot;:2,&quot;2&quot;:0,&quot;5&quot;:{&quot;1&quot;:2,&quot;2&quot;:0}},{&quot;1&quot;:0,&quot;2&quot;:0,&quot;3&quot;:3},{&quot;1&quot;:1,&quot;2&quot;:0,&quot;4&quot;:1}]},&quot;6&quot;:{&quot;1&quot;:[{&quot;1&quot;:2,&quot;2&quot;:0,&quot;5&quot;:{&quot;1&quot;:2,&quot;2&quot;:0}},{&quot;1&quot;:0,&quot;2&quot;:0,&quot;3&quot;:3},{&quot;1&quot;:1,&quot;2&quot;:0,&quot;4&quot;:1}]},&quot;7&quot;:{&quot;1&quot;:[{&quot;1&quot;:2,&quot;2&quot;:0,&quot;5&quot;:{&quot;1&quot;:2,&quot;2&quot;:0}},{&quot;1&quot;:0,&quot;2&quot;:0,&quot;3&quot;:3},{&quot;1&quot;:1,&quot;2&quot;:0,&quot;4&quot;:1}]},&quot;8&quot;:{&quot;1&quot;:[{&quot;1&quot;:2,&quot;2&quot;:0,&quot;5&quot;:{&quot;1&quot;:2,&quot;2&quot;:0}},{&quot;1&quot;:0,&quot;2&quot;:0,&quot;3&quot;:3},{&quot;1&quot;:1,&quot;2&quot;:0,&quot;4&quot;:1}]},&quot;10&quot;:0,&quot;11&quot;:4,&quot;14&quot;:{&quot;1&quot;:2,&quot;2&quot;:0},&quot;15&quot;:&quot;Calibri&quot;,&quot;16&quot;:9}\"><strong>Load<\/strong>: To stimulate hypertrophy, you need to use a load that is heavy enough to create the necessary muscle damage. This typically means using a load that is between 70-85% of your one rep max (1RM) for most exercises.<\/span><\/li><li><span data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;Rep range: The rep range you use can also affect the type of hypertrophy you experience. For sarcoplasmic hypertrophy, higher reps (12-15+ per set) are typically recommended. For myofibrillar hypertrophy, lower reps (6-12 per set) are typically recommended.&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:14783,&quot;3&quot;:{&quot;1&quot;:0},&quot;4&quot;:{&quot;1&quot;:2,&quot;2&quot;:11982760},&quot;5&quot;:{&quot;1&quot;:[{&quot;1&quot;:2,&quot;2&quot;:0,&quot;5&quot;:{&quot;1&quot;:2,&quot;2&quot;:0}},{&quot;1&quot;:0,&quot;2&quot;:0,&quot;3&quot;:3},{&quot;1&quot;:1,&quot;2&quot;:0,&quot;4&quot;:1}]},&quot;6&quot;:{&quot;1&quot;:[{&quot;1&quot;:2,&quot;2&quot;:0,&quot;5&quot;:{&quot;1&quot;:2,&quot;2&quot;:0}},{&quot;1&quot;:0,&quot;2&quot;:0,&quot;3&quot;:3},{&quot;1&quot;:1,&quot;2&quot;:0,&quot;4&quot;:1}]},&quot;7&quot;:{&quot;1&quot;:[{&quot;1&quot;:2,&quot;2&quot;:0,&quot;5&quot;:{&quot;1&quot;:2,&quot;2&quot;:0}},{&quot;1&quot;:0,&quot;2&quot;:0,&quot;3&quot;:3},{&quot;1&quot;:1,&quot;2&quot;:0,&quot;4&quot;:1}]},&quot;8&quot;:{&quot;1&quot;:[{&quot;1&quot;:2,&quot;2&quot;:0,&quot;5&quot;:{&quot;1&quot;:2,&quot;2&quot;:0}},{&quot;1&quot;:0,&quot;2&quot;:0,&quot;3&quot;:3},{&quot;1&quot;:1,&quot;2&quot;:0,&quot;4&quot;:1}]},&quot;10&quot;:0,&quot;11&quot;:4,&quot;14&quot;:{&quot;1&quot;:2,&quot;2&quot;:0},&quot;15&quot;:&quot;Calibri&quot;,&quot;16&quot;:9}\"><strong>Repetition range<\/strong>: The rep range you use can also affect the type of hypertrophy you experience. For sarcoplasmic hypertrophy, higher reps (12-15+ per set) are typically recommended. For myofibrillar hypertrophy, lower reps (6-12 per set) are typically recommended.<\/span><\/li><li><span data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;Volume: The total volume of your workouts (number of sets and reps) can also affect hypertrophy. Research has shown that higher volume workouts (3-5 sets per exercise) are more effective for hypertrophy compared to lower volume workouts (1-2 sets per exercise) (Schoenfeld, 2010).&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:14783,&quot;3&quot;:{&quot;1&quot;:0},&quot;4&quot;:{&quot;1&quot;:2,&quot;2&quot;:11982760},&quot;5&quot;:{&quot;1&quot;:[{&quot;1&quot;:2,&quot;2&quot;:0,&quot;5&quot;:{&quot;1&quot;:2,&quot;2&quot;:0}},{&quot;1&quot;:0,&quot;2&quot;:0,&quot;3&quot;:3},{&quot;1&quot;:1,&quot;2&quot;:0,&quot;4&quot;:1}]},&quot;6&quot;:{&quot;1&quot;:[{&quot;1&quot;:2,&quot;2&quot;:0,&quot;5&quot;:{&quot;1&quot;:2,&quot;2&quot;:0}},{&quot;1&quot;:0,&quot;2&quot;:0,&quot;3&quot;:3},{&quot;1&quot;:1,&quot;2&quot;:0,&quot;4&quot;:1}]},&quot;7&quot;:{&quot;1&quot;:[{&quot;1&quot;:2,&quot;2&quot;:0,&quot;5&quot;:{&quot;1&quot;:2,&quot;2&quot;:0}},{&quot;1&quot;:0,&quot;2&quot;:0,&quot;3&quot;:3},{&quot;1&quot;:1,&quot;2&quot;:0,&quot;4&quot;:1}]},&quot;8&quot;:{&quot;1&quot;:[{&quot;1&quot;:2,&quot;2&quot;:0,&quot;5&quot;:{&quot;1&quot;:2,&quot;2&quot;:0}},{&quot;1&quot;:0,&quot;2&quot;:0,&quot;3&quot;:3},{&quot;1&quot;:1,&quot;2&quot;:0,&quot;4&quot;:1}]},&quot;10&quot;:0,&quot;11&quot;:4,&quot;14&quot;:{&quot;1&quot;:2,&quot;2&quot;:0},&quot;15&quot;:&quot;Calibri&quot;,&quot;16&quot;:9}\"><strong>Volume<\/strong>: The total volume of your workouts (number of sets and reps) can also affect hypertrophy. Research has shown that higher volume workouts (3-5 sets per exercise) are more effective for hypertrophy compared to lower volume workouts (1-2 sets per exercise).<\/span><\/li><li><span data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;Frequency: How often you train can also affect hypertrophy. In general, training each muscle group at least 2-3 times per week is recommended for optimal muscle hypertrophy (Schoenfeld, 2010).&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:14783,&quot;3&quot;:{&quot;1&quot;:0},&quot;4&quot;:{&quot;1&quot;:2,&quot;2&quot;:11982760},&quot;5&quot;:{&quot;1&quot;:[{&quot;1&quot;:2,&quot;2&quot;:0,&quot;5&quot;:{&quot;1&quot;:2,&quot;2&quot;:0}},{&quot;1&quot;:0,&quot;2&quot;:0,&quot;3&quot;:3},{&quot;1&quot;:1,&quot;2&quot;:0,&quot;4&quot;:1}]},&quot;6&quot;:{&quot;1&quot;:[{&quot;1&quot;:2,&quot;2&quot;:0,&quot;5&quot;:{&quot;1&quot;:2,&quot;2&quot;:0}},{&quot;1&quot;:0,&quot;2&quot;:0,&quot;3&quot;:3},{&quot;1&quot;:1,&quot;2&quot;:0,&quot;4&quot;:1}]},&quot;7&quot;:{&quot;1&quot;:[{&quot;1&quot;:2,&quot;2&quot;:0,&quot;5&quot;:{&quot;1&quot;:2,&quot;2&quot;:0}},{&quot;1&quot;:0,&quot;2&quot;:0,&quot;3&quot;:3},{&quot;1&quot;:1,&quot;2&quot;:0,&quot;4&quot;:1}]},&quot;8&quot;:{&quot;1&quot;:[{&quot;1&quot;:2,&quot;2&quot;:0,&quot;5&quot;:{&quot;1&quot;:2,&quot;2&quot;:0}},{&quot;1&quot;:0,&quot;2&quot;:0,&quot;3&quot;:3},{&quot;1&quot;:1,&quot;2&quot;:0,&quot;4&quot;:1}]},&quot;10&quot;:0,&quot;11&quot;:4,&quot;14&quot;:{&quot;1&quot;:2,&quot;2&quot;:0},&quot;15&quot;:&quot;Calibri&quot;,&quot;16&quot;:9}\"><strong>Frequency<\/strong>: How often you train can also affect hypertrophy. In general, training each muscle group at least 2-3 times per week is recommended for optimal muscle hypertrophy.<\/span><\/li><li><span data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;Rest periods: The amount of rest you take between sets can also affect hypertrophy. Short rest periods (30-60 seconds) can increase the amount of metabolic stress and muscle damage, which can lead to greater hypertrophy (Schoenfeld, 2010).&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:14783,&quot;3&quot;:{&quot;1&quot;:0},&quot;4&quot;:{&quot;1&quot;:2,&quot;2&quot;:11982760},&quot;5&quot;:{&quot;1&quot;:[{&quot;1&quot;:2,&quot;2&quot;:0,&quot;5&quot;:{&quot;1&quot;:2,&quot;2&quot;:0}},{&quot;1&quot;:0,&quot;2&quot;:0,&quot;3&quot;:3},{&quot;1&quot;:1,&quot;2&quot;:0,&quot;4&quot;:1}]},&quot;6&quot;:{&quot;1&quot;:[{&quot;1&quot;:2,&quot;2&quot;:0,&quot;5&quot;:{&quot;1&quot;:2,&quot;2&quot;:0}},{&quot;1&quot;:0,&quot;2&quot;:0,&quot;3&quot;:3},{&quot;1&quot;:1,&quot;2&quot;:0,&quot;4&quot;:1}]},&quot;7&quot;:{&quot;1&quot;:[{&quot;1&quot;:2,&quot;2&quot;:0,&quot;5&quot;:{&quot;1&quot;:2,&quot;2&quot;:0}},{&quot;1&quot;:0,&quot;2&quot;:0,&quot;3&quot;:3},{&quot;1&quot;:1,&quot;2&quot;:0,&quot;4&quot;:1}]},&quot;8&quot;:{&quot;1&quot;:[{&quot;1&quot;:2,&quot;2&quot;:0,&quot;5&quot;:{&quot;1&quot;:2,&quot;2&quot;:0}},{&quot;1&quot;:0,&quot;2&quot;:0,&quot;3&quot;:3},{&quot;1&quot;:1,&quot;2&quot;:0,&quot;4&quot;:1}]},&quot;10&quot;:0,&quot;11&quot;:4,&quot;14&quot;:{&quot;1&quot;:2,&quot;2&quot;:0},&quot;15&quot;:&quot;Calibri&quot;,&quot;16&quot;:9}\"><strong>Rest periods<\/strong>: The amount of rest you take between sets can also affect hypertrophy. Short rest periods (30-60 seconds) can increase the amount of metabolic stress and muscle damage, which can lead to greater hypertrophy.<\/span><\/li><li><span data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;Form: Proper form is crucial for maximizing hypertrophy and preventing injuries. Make sure to use a full range of motion and maintain proper technique throughout each rep.&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:14783,&quot;3&quot;:{&quot;1&quot;:0},&quot;4&quot;:{&quot;1&quot;:2,&quot;2&quot;:11982760},&quot;5&quot;:{&quot;1&quot;:[{&quot;1&quot;:2,&quot;2&quot;:0,&quot;5&quot;:{&quot;1&quot;:2,&quot;2&quot;:0}},{&quot;1&quot;:0,&quot;2&quot;:0,&quot;3&quot;:3},{&quot;1&quot;:1,&quot;2&quot;:0,&quot;4&quot;:1}]},&quot;6&quot;:{&quot;1&quot;:[{&quot;1&quot;:2,&quot;2&quot;:0,&quot;5&quot;:{&quot;1&quot;:2,&quot;2&quot;:0}},{&quot;1&quot;:0,&quot;2&quot;:0,&quot;3&quot;:3},{&quot;1&quot;:1,&quot;2&quot;:0,&quot;4&quot;:1}]},&quot;7&quot;:{&quot;1&quot;:[{&quot;1&quot;:2,&quot;2&quot;:0,&quot;5&quot;:{&quot;1&quot;:2,&quot;2&quot;:0}},{&quot;1&quot;:0,&quot;2&quot;:0,&quot;3&quot;:3},{&quot;1&quot;:1,&quot;2&quot;:0,&quot;4&quot;:1}]},&quot;8&quot;:{&quot;1&quot;:[{&quot;1&quot;:2,&quot;2&quot;:0,&quot;5&quot;:{&quot;1&quot;:2,&quot;2&quot;:0}},{&quot;1&quot;:0,&quot;2&quot;:0,&quot;3&quot;:3},{&quot;1&quot;:1,&quot;2&quot;:0,&quot;4&quot;:1}]},&quot;10&quot;:0,&quot;11&quot;:4,&quot;14&quot;:{&quot;1&quot;:2,&quot;2&quot;:0},&quot;15&quot;:&quot;Calibri&quot;,&quot;16&quot;:9}\"><strong>Form<\/strong>: Proper form is crucial for maximizing hypertrophy and preventing injuries. Make sure to use a full range of motion and maintain proper technique throughout each rep.<\/span><\/li><li><span data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;Progressive overload: To continue making progress and seeing results, you need to progressively increase the load, volume, or intensity of your workouts over time. This is known as progressive overload.&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:14783,&quot;3&quot;:{&quot;1&quot;:0},&quot;4&quot;:{&quot;1&quot;:2,&quot;2&quot;:11982760},&quot;5&quot;:{&quot;1&quot;:[{&quot;1&quot;:2,&quot;2&quot;:0,&quot;5&quot;:{&quot;1&quot;:2,&quot;2&quot;:0}},{&quot;1&quot;:0,&quot;2&quot;:0,&quot;3&quot;:3},{&quot;1&quot;:1,&quot;2&quot;:0,&quot;4&quot;:1}]},&quot;6&quot;:{&quot;1&quot;:[{&quot;1&quot;:2,&quot;2&quot;:0,&quot;5&quot;:{&quot;1&quot;:2,&quot;2&quot;:0}},{&quot;1&quot;:0,&quot;2&quot;:0,&quot;3&quot;:3},{&quot;1&quot;:1,&quot;2&quot;:0,&quot;4&quot;:1}]},&quot;7&quot;:{&quot;1&quot;:[{&quot;1&quot;:2,&quot;2&quot;:0,&quot;5&quot;:{&quot;1&quot;:2,&quot;2&quot;:0}},{&quot;1&quot;:0,&quot;2&quot;:0,&quot;3&quot;:3},{&quot;1&quot;:1,&quot;2&quot;:0,&quot;4&quot;:1}]},&quot;8&quot;:{&quot;1&quot;:[{&quot;1&quot;:2,&quot;2&quot;:0,&quot;5&quot;:{&quot;1&quot;:2,&quot;2&quot;:0}},{&quot;1&quot;:0,&quot;2&quot;:0,&quot;3&quot;:3},{&quot;1&quot;:1,&quot;2&quot;:0,&quot;4&quot;:1}]},&quot;10&quot;:0,&quot;11&quot;:4,&quot;14&quot;:{&quot;1&quot;:2,&quot;2&quot;:0},&quot;15&quot;:&quot;Calibri&quot;,&quot;16&quot;:9}\"><strong>Progressive overload<\/strong>: To continue making progress and seeing results, you need to progressively increase the load, volume, or intensity of your workouts over time.\u00a0<\/span><\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-5a718ab elementor-widget elementor-widget-heading\" data-id=\"5a718ab\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Choosing the right exercises<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-7724f94 elementor-widget elementor-widget-text-editor\" data-id=\"7724f94\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>It&#8217;s also important to consider the specific exercises you choose when training for hypertrophy. While all types of resistance training can stimulate to increase the size of your muscle, certain exercises may be more effective at targeting specific muscle groups. For example, the bench press is a popular exercise for targeting the chest muscles, while the bicep curl is commonly used to target the biceps. Compound exercises, which involve multiple joint movements and work multiple muscle groups at the same time and at full range of motion, are often particularly effective for hypertrophy because they allow you to use heavier loads and stimulate more muscle fibres. Examples of compound exercises include the squat, deadlift, and bench press.<\/p><p>Incorporating variety into your training routine can also be important for hypertrophy. By using different exercises, repetition ranges, and loading schemes, you can challenge your muscles in new ways and prevent plateaus. For example, you might try using a combination of heavy weights for lower reps and lighter weights for higher reps, or mixing up your exercises from workout to workout.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-56957ab elementor-widget elementor-widget-heading\" data-id=\"56957ab\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Nutrition for hypertrophy<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-c95f490 e-flex e-con-boxed e-con e-child\" data-id=\"c95f490\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-7f73afb elementor-widget elementor-widget-image\" data-id=\"7f73afb\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" width=\"300\" height=\"300\" src=\"https:\/\/goliaz.com\/wp-content\/uploads\/2023\/01\/20230109-300x300.jpg\" class=\"attachment-medium size-medium wp-image-36973\" alt=\"\" srcset=\"https:\/\/goliaz.com\/wp-content\/uploads\/2023\/01\/20230109-300x300.jpg 300w, https:\/\/goliaz.com\/wp-content\/uploads\/2023\/01\/20230109-1024x1024.jpg 1024w, https:\/\/goliaz.com\/wp-content\/uploads\/2023\/01\/20230109-150x150.jpg 150w, https:\/\/goliaz.com\/wp-content\/uploads\/2023\/01\/20230109-768x768.jpg 768w, https:\/\/goliaz.com\/wp-content\/uploads\/2023\/01\/20230109-12x12.jpg 12w, https:\/\/goliaz.com\/wp-content\/uploads\/2023\/01\/20230109-600x600.jpg 600w, https:\/\/goliaz.com\/wp-content\/uploads\/2023\/01\/20230109-100x100.jpg 100w, https:\/\/goliaz.com\/wp-content\/uploads\/2023\/01\/20230109.jpg 1080w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-ce35ce1 elementor-widget__width-initial elementor-widget-mobile__width-inherit elementor-widget elementor-widget-text-editor\" data-id=\"ce35ce1\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;In addition to training, nutrition also plays a key role in hypertrophy. To support muscle growth, it's important to consume enough protein, as protein is the building block of muscle. The American College of Sports Medicine recommends that adults consume 1.2-1.7 grams of protein per kilogram of body weight per day for optimal muscle growth (Wolfe, 2017). It's also important to consume enough calories to support muscle growth and recovery, as well as to get an adequate amount of carbohydrates and healthy fats.&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:14783,&quot;3&quot;:{&quot;1&quot;:0},&quot;4&quot;:{&quot;1&quot;:2,&quot;2&quot;:11982760},&quot;5&quot;:{&quot;1&quot;:[{&quot;1&quot;:2,&quot;2&quot;:0,&quot;5&quot;:{&quot;1&quot;:2,&quot;2&quot;:0}},{&quot;1&quot;:0,&quot;2&quot;:0,&quot;3&quot;:3},{&quot;1&quot;:1,&quot;2&quot;:0,&quot;4&quot;:1}]},&quot;6&quot;:{&quot;1&quot;:[{&quot;1&quot;:2,&quot;2&quot;:0,&quot;5&quot;:{&quot;1&quot;:2,&quot;2&quot;:0}},{&quot;1&quot;:0,&quot;2&quot;:0,&quot;3&quot;:3},{&quot;1&quot;:1,&quot;2&quot;:0,&quot;4&quot;:1}]},&quot;7&quot;:{&quot;1&quot;:[{&quot;1&quot;:2,&quot;2&quot;:0,&quot;5&quot;:{&quot;1&quot;:2,&quot;2&quot;:0}},{&quot;1&quot;:0,&quot;2&quot;:0,&quot;3&quot;:3},{&quot;1&quot;:1,&quot;2&quot;:0,&quot;4&quot;:1}]},&quot;8&quot;:{&quot;1&quot;:[{&quot;1&quot;:2,&quot;2&quot;:0,&quot;5&quot;:{&quot;1&quot;:2,&quot;2&quot;:0}},{&quot;1&quot;:0,&quot;2&quot;:0,&quot;3&quot;:3},{&quot;1&quot;:1,&quot;2&quot;:0,&quot;4&quot;:1}]},&quot;10&quot;:0,&quot;11&quot;:4,&quot;14&quot;:{&quot;1&quot;:2,&quot;2&quot;:0},&quot;15&quot;:&quot;Calibri&quot;,&quot;16&quot;:9}\">In addition to training, nutrition also plays a key role in hypertrophy. To support muscle growth, it&#8217;s important to consume enough protein, as protein is the building block of muscle. The American College of Sports Medicine recommends that adults consume 1.2-1.7 grams of protein per kilogram of body weight per day for optimal muscle growth (<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/28852372\/\">Wolfe, 2017<\/a>). It&#8217;s also important to consume enough calories to support muscle growth and recovery, as well as to get an adequate amount of carbohydrates and healthy fats.<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-082dfa7 elementor-widget elementor-widget-heading\" data-id=\"082dfa7\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Other factors that influence muscle growth<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-6318da3 elementor-widget elementor-widget-text-editor\" data-id=\"6318da3\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>There are a number of factors that can influence hypertrophy, in addition to training and nutrition. These include:<\/p><ul><li><strong>Genetics<\/strong>: Individual differences in genetics can affect your ability to build muscle. Some people may have a genetic predisposition to build muscle more easily than others.<\/li><li><strong>Hormone levels<\/strong>: Hormones such as testosterone and growth hormone can play a role in muscle growth. For example, higher levels of testosterone have been associated with greater muscle mass (<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/8637535\/\">Bhasin et al., 1996<\/a>).<\/li><li><strong>Age<\/strong>: As we age, our muscles naturally begin to decline, which can make it more difficult to build muscle. However, this process can be slowed through regular strength training and proper nutrition. (<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/32740889\/\">B.J. de Vos et al., 2020<\/a>)<\/li><li><strong>Training experience<\/strong>: Individuals who are new to resistance training may experience greater muscle growth in the beginning due to the &#8220;newbie gains&#8221; effect. As you become more experienced, muscle growth may slow down slightly. (<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/28834797\/\">Schoenfeld et al., 2017<\/a>)<\/li><li><strong>Sleep and stress<\/strong>: Adequate sleep and managing stress can also play a role in muscle growth. Poor sleep and high levels of stress can negatively impact muscle recovery and growth. (<a class=\"full-name\" href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/24343323\/\" data-ga-category=\"search\" data-ga-action=\"author_link\" data-ga-label=\"Matthew A Stults-Kolehmainen\">Stults-Kolehmainen\u00a0et al., 2014<\/a>)<\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-37076de elementor-widget elementor-widget-heading\" data-id=\"37076de\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">What are some tips for hard gainers who want to grow their muscles?<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-e71b16d elementor-widget elementor-widget-text-editor\" data-id=\"e71b16d\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;If you're a hard gainer who has difficulty building muscle, there are a few tips that may be helpful:&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:14783,&quot;3&quot;:{&quot;1&quot;:0},&quot;4&quot;:{&quot;1&quot;:2,&quot;2&quot;:11982760},&quot;5&quot;:{&quot;1&quot;:[{&quot;1&quot;:2,&quot;2&quot;:0,&quot;5&quot;:{&quot;1&quot;:2,&quot;2&quot;:0}},{&quot;1&quot;:0,&quot;2&quot;:0,&quot;3&quot;:3},{&quot;1&quot;:1,&quot;2&quot;:0,&quot;4&quot;:1}]},&quot;6&quot;:{&quot;1&quot;:[{&quot;1&quot;:2,&quot;2&quot;:0,&quot;5&quot;:{&quot;1&quot;:2,&quot;2&quot;:0}},{&quot;1&quot;:0,&quot;2&quot;:0,&quot;3&quot;:3},{&quot;1&quot;:1,&quot;2&quot;:0,&quot;4&quot;:1}]},&quot;7&quot;:{&quot;1&quot;:[{&quot;1&quot;:2,&quot;2&quot;:0,&quot;5&quot;:{&quot;1&quot;:2,&quot;2&quot;:0}},{&quot;1&quot;:0,&quot;2&quot;:0,&quot;3&quot;:3},{&quot;1&quot;:1,&quot;2&quot;:0,&quot;4&quot;:1}]},&quot;8&quot;:{&quot;1&quot;:[{&quot;1&quot;:2,&quot;2&quot;:0,&quot;5&quot;:{&quot;1&quot;:2,&quot;2&quot;:0}},{&quot;1&quot;:0,&quot;2&quot;:0,&quot;3&quot;:3},{&quot;1&quot;:1,&quot;2&quot;:0,&quot;4&quot;:1}]},&quot;10&quot;:0,&quot;11&quot;:4,&quot;14&quot;:{&quot;1&quot;:2,&quot;2&quot;:0},&quot;15&quot;:&quot;Calibri&quot;,&quot;16&quot;:9}\">If you&#8217;re a hard gainer who has difficulty building muscle, there are a few tips that may be helpful:<\/span><\/p><ul><li><strong>Eat enough protein<\/strong>: Protein is the building block of muscle, so it&#8217;s important to consume enough of it to support muscle growth. Aim for 1.2-1.7 grams of protein per kilogram of body weight per day.<\/li><li><strong>Eat enough calories<\/strong>: In addition to protein, you also need to consume enough calories to support muscle growth and <a href=\"https:\/\/goliaz.com\/why-is-post-workout-recovery-important\/\">recovery<\/a>. If you&#8217;re not eating enough calories, your body may not have the energy it needs to repair and rebuild muscle tissue.<\/li><li><strong>Train with heavy weights<\/strong>: To stimulate muscle growth, it&#8217;s important to use a load that is heavy enough to create muscle damage. If you&#8217;re a hard gainer, you may need to use heavier weights to create the necessary stress on your muscles.<\/li><li><strong>Focus on compound exercises<\/strong>: Compound exercises, which involve multiple joint movements and work multiple muscle groups at the same time, are often particularly effective for muscle growth.<\/li><li><strong>Use a variety of rep ranges<\/strong>: To continue to challenge your muscles and prevent plateaus, try using a variety of rep ranges in your workouts. For example, you might use heavy weights for lower reps one week and lighter weights for higher reps the next.<\/li><li><strong>Get enough rest and recovery<\/strong>: Adequate rest and recovery is essential for muscle growth. Make sure you&#8217;re getting enough sleep, and consider incorporating active recovery techniques such as foam rolling or massage into your routine.<\/li><li><strong>Don&#8217;t be afraid to experiment<\/strong>: If you&#8217;re a hard gainer, it may take some trial and error to find the training and nutrition strategies that work best for you. Don&#8217;t be afraid to experiment with different approaches and see what works best for you.<\/li><li><strong>Be consistent<\/strong>: Building muscle takes time and consistency. It&#8217;s important to stick with your training and nutrition plan and be patient. Don&#8217;t expect to see results overnight &#8211; it takes time and dedication to see progress.<\/li><\/ul><p>Remember, building muscle is a process, and it&#8217;s important to be patient and consistent. With the right training and nutrition plan, you can see progress and build the muscles you desire.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-b857eb9 elementor-widget elementor-widget-heading\" data-id=\"b857eb9\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Conclusion<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-68a7377 elementor-widget elementor-widget-text-editor\" data-id=\"68a7377\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Overall, hypertrophy is an important goal for those looking to improve their physical appearance, strength, and overall health. By incorporating resistance training and proper nutrition into your routine, you can stimulate muscle growth and experience a range of physical and mental health benefits.<\/p><p>Our fitness app, Goliaz, offers a variety of <a href=\"https:\/\/goliaz.com\/our-training-plans\/\">training plans<\/a> and <a href=\"https:\/\/goliaz.com\/workouts-tutorial\/\">workouts<\/a> specifically designed to help you achieve hypertrophy and reach your fitness goals. It is the only app on the market which will always suggest the perfect weight for you to use during your training for muscular hypertrophy.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-794f0a8 elementor-widget elementor-widget-spacer\" data-id=\"794f0a8\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-48ec63d elementor-widget elementor-widget-spacer\" data-id=\"48ec63d\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>L'hypertrophie est le processus de croissance musculaire d\u00e9pendant de l'entra\u00eenement et de la nutrition. Dans cet article, nous plongeons dans la science derri\u00e8re l'entra\u00eenement en hypertrophie et explorons les principaux facteurs qui influencent la croissance musculaire. Nous discutons \u00e9galement des nombreux bienfaits pour la sant\u00e9 physique et mentale de l'entra\u00eenement de la force et donnons des conseils pour d\u00e9velopper les muscles gr\u00e2ce \u00e0 l'entra\u00eenement par r\u00e9sistance et \u00e0 la nutrition.<\/p>","protected":false},"author":7,"featured_media":36968,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[128],"tags":[154,156,157,158],"class_list":["post-36966","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog","tag-coach","tag-personal-trainer","tag-ranks","tag-setup"],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/goliaz.com\/fr\/wp-json\/wp\/v2\/posts\/36966"}],"collection":[{"href":"https:\/\/goliaz.com\/fr\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/goliaz.com\/fr\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/goliaz.com\/fr\/wp-json\/wp\/v2\/users\/7"}],"replies":[{"embeddable":true,"href":"https:\/\/goliaz.com\/fr\/wp-json\/wp\/v2\/comments?post=36966"}],"version-history":[{"count":13,"href":"https:\/\/goliaz.com\/fr\/wp-json\/wp\/v2\/posts\/36966\/revisions"}],"predecessor-version":[{"id":38917,"href":"https:\/\/goliaz.com\/fr\/wp-json\/wp\/v2\/posts\/36966\/revisions\/38917"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/goliaz.com\/fr\/wp-json\/wp\/v2\/media\/36968"}],"wp:attachment":[{"href":"https:\/\/goliaz.com\/fr\/wp-json\/wp\/v2\/media?parent=36966"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/goliaz.com\/fr\/wp-json\/wp\/v2\/categories?post=36966"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/goliaz.com\/fr\/wp-json\/wp\/v2\/tags?post=36966"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}